The title offers two spellings as the US version is different to the UK’s – and I like the French translation, which highlights the intimate nature of personal reflections.

I invite all my clients to journal. “Please buy a journal that you can dedicate to the therapy”, I say. Some take to it straight away, bringing their journal to all the sessions with reflections from before, during and after the session (yes, some clients like to make notes in session) and others strongly resist writing at all (this is rarer nowadays as most clients recognise the value of self-reflection). Some know exactly how they like to use their journal and others like some guidance – checking in to see if they are doing it right. It’s not really possible to get it wrong if you are doing it, though – it’s not doing it that doesn’t work so well.

So, when clients ask for guidance, what do I say? Well, that’s why I’m writing this post, to share my suggestions. I hope it helps you if you try out journalling for yourself. Remember that, as you are reading this post, your self-awareness will already be expanding, which is a key element of the personal growth and development that arises from journalling.

There are differing opinions about the best medium for journalling with some people swearing by handwriting whilst others saying that the journalling wouldn’t happen at all if they didn’t type it out and save it in a locked file. Whatever works is right – as any way to make journalling happen is better than it not happening.

I offer a mind-body-scan audio to my clients to use with journalling, which really helps. Scanning across the body slowly side-to-side, moving from head to foot, or toe to crown, we can get present to our mental landscape (thoughts, pictures, etc.), our emotional landscape (how we’re feeling), and our physical landscape (sensations such as pain, light-headedness, numbness, etc.). Reflecting on what is going on in our internal world at any given time, builds self-awareness – making us more mindful of how our external environment is affecting our internal world.

I suggest reflective questions for some clients who are a bit stuck with journalling. Morning and evening reflections are useful such as:

AM ~ How do I feel this morning? What have I got coming up today/this week that I need to be mindful of? How can I look after myself today? What is my intention?

PM ~ How do I feel this evening? What did I learn today? What did I do today that I would have liked to have done differently? What am I grateful for?

These are some excellent questions to set you off on a journey of self-discovery and will, if you keep journalling, lead to greater self-awareness.

To request a free consultation or make a booking

email: hello@frayazellawolf.com